Recipes · Italian · Salads
Panzanella
One serving has 428 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin K (66%), thiamin (40%), manganese (36%), vitamin C (34%), vitamin E (31%) and niacin (27%). Ready in 20 minutes.
- Preparation: 20 min
- Makes: 1 serving (361 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, sulphite
Ingredients
- 60 g Bread, Italian
- 20 g Water
- 150 g Tomatoes, raw
- 60 g Cucumber, raw
- 30 g Onions, red, raw
- 5 g Basil, fresh
- 25 g Olive oil
- 10 g Vinegar, red wine
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Briefly soak the stale bread cubes in the water for a minute or two to soften slightly, then squeeze out the excess moisture.
- Combine the bread with the diced tomato, cucumber and thinly sliced red onion in a large bowl.
- Whisk the olive oil, vinegar, salt and pepper together and pour over the salad.
- Toss well and let stand for 15-20 minutes so the bread absorbs the dressing and tomato juices.
- Scatter with torn basil just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 428 kcal | 20% |
| Carbohydrates | 40 g | |
| Water | 282 mL | |
| Fiber | 4 g | 14% |
| Protein | 7.9 g | 17% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.07 g | |
| Lysine | 0.08 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 27.1 g | |
| Monounsaturated | 18.6 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 0 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.22 mg | 24% |
| Iron | 3.1 mg | 17% |
| Magnesium | 47 mg | 15% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 120 mg | 17% |
| Potassium | 584 mg | 12% |
| Selenium | 10.7 µg | 19% |
| Sodium | 577 mg | |
| Zinc | 0.95 mg | 12% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 97 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 24.9 mg | 6% |
| Vitamin A | 79.3 µg | 11% |
| Vitamin C | 25.4 mg | 34% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.6 mg | 31% |
| Vitamin K | 59.7 µg | 66% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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